Joe Wicks reveals his top tips for staying on track

JOE Wicks says: “I hate fad diets or any weight-loss plans that promise you’ll lose a stone in a week. They just aren’t realistic.

“My plan is about toning up, losing weight, and keeping it off.

“If you learn to cook well and work out effectively, there is no reason you can’t keep up a lean and healthy lifestyle forever.”

Cheat days/blowouts

You are never going to go the rest of your life without a takeaway or a cheeky chocolate bar.

And you shouldn’t. Don’t beat yourself up if you have a blow-out, just make sure you start the next day afresh.

Whether that’s getting up early to smash a workout or prepping a week’s worth of healthy meals to get you back on track, one bad day every now and then won’t stop you getting lean.

There is no reason you can’t keep up a lean and healthy lifestyle forever

Winners o’clock

It’s always easy to say “I’ll start tomorrow” or “I’ll start working out next week”, but you must mean it.

I’m always posting on my social media that you should set your alarm for winners o’clock.

By this I mean set yourself a time to work out – and stick to it.

If you do this the day or night before, you’ll already know what time to do your HIIT training and you’ll smash it out without giving it a second thought.

Give yourself a pat on the back

When you’ve completed a workout, don’t just jump in the shower and forget about it, take a few minutes to give yourself a pat on the back for being a winner and doing it.

It sounds stupid, but taking time to congratulate yourself will give you a good feeling and motivate you to do it again.

Partner workouts

It’s important to always change your workouts so you don’t get bored.

My YouTube channel has lots of free HIIT workouts to follow.

But if you really need some motivation, why not train with a friend?

Not only will they motivate you through a sweat session, you can have fun synchronising your workouts.

Share your success

Social media is a great way to keep you motivated.

Following other people’s workouts, uploading your weight-loss success or posting healthy meals you’ve cooked from scratch can keep you on track – especially when you receive nice comments.